WOD
Warm-up
3-5 Minutes Cardio of Choice
2 Sets
20′ Forward Quadruped Bear Crawl + 20′ Backward Quadruped Bear Crawl
5 Single Arm KB Turkish Sit-up (R) + 5 Single Arm KB Z-Press (R)
5 Single Arm KB Turkish Sit-up (L) + 5 Single Arm KB Z-Press (L)
50 Single Under Jump Rope
SA Turkish Sit-up: https://www.youtube.com/watch?v=KpufjJRtyPc
SA Z-Press: https://www.youtube.com/watch?v=ygiRarZWXHw
Strength
4 Sets
3-5 Close Grip Bench Press (building, as able)
10 DB Floor Press
12 Supinated Banded Pull-apart
Conditioning
AMRAP in 10 Minutes:
8 Alternating DB Over Shoulder (80/50)
12 HR Push-up
15 Abmat Sit-up
20 Double Under